What if you could enjoy your favorite holiday treats without the guilt – or the sugar crash ?
Welcome Goji Berries : Tiny Berries, Big Benefits
Did you know that Goji berries may be small, but have lots of nutrients ?
Sometimes called “red diamonds”, these berries are full of antioxidants like citamin C and carotenoids that help protect your cells. They’re also great for boosting your immune system and keeping your eyes healthy – just what you need during the winter when staying healthy is so important.
The Science
Goji berries are rich in polysaccharides, bioactive compounds known to modulate immune function by enhancing the activity of macrophages and lymphocytes, thus improving overall immune response.
The high levels of carotenoids, particularly zeaxanthin, contribute to eye health by filtering harmful blue light and protecting the retinal cells from oxidative stress. Studies have shown that goji berries can also reduce inflammatory cytokines, which play a significant role in preventing chronic inflammation.
Dark chocolate contains cocoa flavanols which support vascular health (better endothelial function) and are liked to small blood-pressure reductions. Enjoy in mindful portions (20-30 g) to get polyphenols and fiber withtout excess sugar.
About walnuts. They’re the only tree nut rich in ALA omega-3 (~2.5 g/oz), which is associated with lower cardiovascular risk; walnut-rich diets also tend to lower LDL (the “bad”) cholesterol in controlled studied. The fat-fiber-protein combo boosts satiety and helps steady post-meal blood sugars.
Why this bar works
Dark chocolate’s polyphenols + walnut ALA/protein + goji antioxidants = a satisfying, nutrient-dense treat that curbs cravings without a big sugar spike.
So let’s go to the recipe !
Walnut Cocoa Bites
Ingredients
- 8 oz (2230g) walnuts
- 1 oz (30g) honey
- 2 oz (60g) cocoa powder
Instructions
- Preheat the oven to 350°F (175°C).
- Spread walnuts on a baking sheet and toast for 6 minutes, then shake the pan and roast an additional 6 minutes until lightly toasted. Let cool for 2 minutes.
- Melt the honey in a small saucepan over low heat, about 1-2 minutes, or microwave for 30 seconds.
- Combine toasted walnuts and melted honey in a bowl, tossing to coat. Add 1½ teaspoon of sea salt and cocoa powder, and toss until walnuts are evenly coated.
0 Comments